Open Gym Strength and Conditioning – Mayhem Burgener Strength

Bike erg

5x (15 Sec Standing Sprint on High damper, 30 Sec Easy Recovery)

2 Min Easy (65-70 RPM)

4x (15 Sec Standing Sprint on High damper, 30 Sec Easy Recovery)

2 Min Easy (65-70 RPM)

3x (15 Sec Standing Sprint on High damper, 30 Sec Easy Recovery)

2 Min Easy (55-60 RPM)

5x (12 Sec Seated Sprint on Low Damper (High RPM), 48 Sec Easy Recovery)

3 Min Easy Easy Recovery “Spin”

4x (12 Sec Seated Sprint on Low Damper (High RPM), 48 Sec Easy Recovery)

3 Min Easy Easy Recovery “Spin”

3x (12 Sec Seated Sprint on Low Damper (High RPM), 48 Sec Easy Recovery)

3 Min Easy Easy Recovery “Spin”

Total: 36 Min